Blueprint Training http://www.blueprintraining.com Sat, 25 May 2013 04:01:05 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 130525 http://www.blueprintraining.com/130525/ http://www.blueprintraining.com/130525/#comments Sat, 25 May 2013 04:01:05 +0000 AngelH http://www.blueprintraining.com/?p=8374 Announcement

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We will be CLOSED Saturday May 25 and

Monday May 27 !!!

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130525/feed/ 0 130524 http://www.blueprintraining.com/130524/ http://www.blueprintraining.com/130524/#comments Fri, 24 May 2013 04:01:01 +0000 AngelH http://www.blueprintraining.com/?p=8372 Announcement

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We will be CLOSED Saturday May 25 and

Monday May 27 !!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Shoulder Press 75% x 5, 80% x 5, 85% x 5
Push Press 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Snatch Balance 80 4 2
Barbell Row Heavy 4 4
Military Press 85 4 3 To 4

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CrossFit BluePrint WOD

“Hella Friday”

5 Rounds

500 m run

20 kb swings

10 T2B

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BootCamp BluePrint WOD“

“Cheers to the freaken weekend”

5 rounds / 1 minute each

Shuffling sumo squats
Back squats
Hamstring Curls
Weighted step ups (alternating legs)
Lunge Kicks (30 seconds each side)

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“Who Loves Kb Swings???”

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BluePrint Training Gym Miami Quote Of The Day

“The only reason some people get lost in thought is because it’s unfamiliar territory.”
Paul Fix

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130524/feed/ 0 130523 http://www.blueprintraining.com/130523/ http://www.blueprintraining.com/130523/#comments Thu, 23 May 2013 04:08:41 +0000 AngelH http://www.blueprintraining.com/?p=8371 Announcement

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We will be CLOSED Saturday May 25 and

Monday May 27 !!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Snatch 75% x 5, 80% x 5, 85% x 5
OHS 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Snatch Pull 110 3 3
Back Squat 80 6 To 7 6 To 8
GHD Sit Up/Weighted 4 20

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CrossFit BluePrint WOD

Annie
50 40 30 20 10
BFSU
Double Unders

then

Core Tabata
6 Rounds
V-ups
Back extensions

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BootCamp BluePrint WOD“

“There is a price to pay”

12 minute cap to run 1 mile.

Then…
4 rounds / 1 minute each

Bicep curls
Tricep extensions
Russian Twists (with med. ball)
Dips
Arm circles
Diamond Push Ups.

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“Who has Double Unders???”

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BluePrint Training Gym Miami Quote Of The Day

“It is our responsibilities, not ourselves, that we should take seriously.”
Peter Ustinov

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130523/feed/ 0 130522 http://www.blueprintraining.com/130522/ http://www.blueprintraining.com/130522/#comments Wed, 22 May 2013 04:02:59 +0000 AngelH http://www.blueprintraining.com/?p=8324 Announcement

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______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Bench Press 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Power Snatch 85 4 2 To 3
Clean 90 4 2

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CrossFit BluePrint WOD

Blake

Four rounds for time of:

100 ft Walking lunge Rx M45/W25
30 Box jump, Rx M24/W20
20 Wallball shots Rx M20/W16
10 HSPU

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BootCamp BluePrint WOD“

“I got you begging me for mercy”

E.M.O.M for 20 minutes

5 push ups
10 air squats
15 jump ropes

End with 3 sets of suicides.

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“David making those HSPU look ez!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Better to remain silent and be thought a fool than to speak out and remove all doubt.”
Abraham Lincoln

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130522/feed/ 0 130521 http://www.blueprintraining.com/130521/ http://www.blueprintraining.com/130521/#comments Tue, 21 May 2013 04:01:11 +0000 AngelH http://www.blueprintraining.com/?p=8322
Announcement
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______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Back Squat 75% x 5, 80% x 5, 85% x 5
Front Squat 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Clean Pull 110 4 3
Back Squat 80 6 6 To 8
Bench Press 80 4 6 To 8

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CrossFit BluePrint WOD

The Bear Complex:

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.


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BootCamp BluePrint WOD“

“Too much junk in the trunk, Booty Camp Edition”

4 rounds / 1:30 each.

Med. Ball Front Lunges
Glute kickbacks
Single Leg Pelvic Lifts
Butt Cracks
Extended Leg Swirls

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“Bear Complex = Full Body Workout!!!”

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BluePrint Training Gym Miami Quote Of The Day

“I can accept failure, but I can’t accept not trying.”
Michael Jordan

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130521/feed/ 0 130520 http://www.blueprintraining.com/130520/ http://www.blueprintraining.com/130520/#comments Mon, 20 May 2013 04:01:23 +0000 AngelH http://www.blueprintraining.com/?p=8320 Announcement

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______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Deadlift 75% x 5, 80% x 5, 85% x 5
Clean and Jerk 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth Jumps 3 5
Hang Power Snatch 80 4 2
Power Clean + Split Jerk 85 2 2
90 3 1

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CrossFit BluePrint WOD

Running Cindy

With a 20 minute running clock

1 mile run buy in

Then with remaining time AMRAP of Cindy
5 Push ups
10 Pull ups
15 Air Squat

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BootCamp BluePrint WOD“

“Triple Threat”

3 rounds / 1:00 each

Barbarian Pulls
Med ball side chop
Back Scratchers

Resistant band up right rows
Mountain climbers
6 inch leg hold

Reverse flies
Calf raises
Rock the boat

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“Hello Cindy!!!”

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BluePrint Training Gym Miami Quote Of The Day

“You must not think me necessarily foolish because I am facetious, nor will I consider you necessarily wise because you are grave.”
Sydney Smith

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130520/feed/ 0 130518 http://www.blueprintraining.com/130518/ http://www.blueprintraining.com/130518/#comments Sat, 18 May 2013 04:01:27 +0000 AngelH http://www.blueprintraining.com/?p=8318 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

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]]> http://www.blueprintraining.com/130518/feed/ 0 130517 http://www.blueprintraining.com/130517/ http://www.blueprintraining.com/130517/#comments Fri, 17 May 2013 04:01:01 +0000 AngelH http://www.blueprintraining.com/?p=8316 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Shoulder Press 75% x 5, 85% x 3, 95% x 1
Push Press 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth jumps 3 5
Barbell row(Heavy) 4 6-8
Shoulder Press 85 4 6-8
Hyper extensions 4 8

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CrossFit BluePrint WOD

“DT”

Five rounds for time of:

12  Deadlift RX M155/W105
9   Hang power clean RX M155/W105
6  Push jerk RX M155/W105

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BootCamp BluePrint WOD“

“Surf’s Up”
30 mins to complete:
3 rounds of
50 Mountain Climbers
40 In and Out Jumps
30 Burpees
20 Push Ups
10 Pistols (5each side)

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“Wes getting that Push Jerk!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Joy is not in things; it is in us.”
Richard Wagner

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130517/feed/ 0 130516 http://www.blueprintraining.com/130516/ http://www.blueprintraining.com/130516/#comments Thu, 16 May 2013 04:01:04 +0000 AngelH http://www.blueprintraining.com/?p=8314 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Snatch 75% x 5, 85% x 3, 95% x 1
OHS 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth Jumps 3 5
Snatch Pull 60 1 3
70 1 3
80 1 2
90 1 2
100 1 2
110 5 2-3
Back squat 60 1 3
70 1 3
80 4-5 6-8


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CrossFit BluePrint WOD

“Fran-kie”
50-40-30-20-10
Thruster @ 45
Pull-Ups

For Time!!!

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BootCamp BluePrint WOD“

“Would you care to touch my Abs?”
4 Rounds (1:30 each)
Station 1: Heavy Weight Russian T.
Station 2: Plated Plank Holds
Station 3: Butterfly Sit-ups
Station 4: Flutter Kicks

End: Fast Spirits

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“TABATA!!!”

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BluePrint Training Gym Miami Quote Of The Day

“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.”
James Gordon

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130516/feed/ 0 130515 http://www.blueprintraining.com/130515/ http://www.blueprintraining.com/130515/#comments Wed, 15 May 2013 04:01:31 +0000 AngelH http://www.blueprintraining.com/?p=8312 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Bench Press 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Snatch from blocks(At Knee) 60 1 3
70 1 3
80 3 2
85 4 1
Power clean 60 1 3
70 1 3
85-90 5 1
Hyper extensions 4 8


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CrossFit BluePrint WOD

“Chip off the old block”

10 HSPU
20 BOX JUMPS
30 KB SWINGS RX M55/W35
40 RUSSIAN TWIST (1-1) RX M20/W16
50 DOUBLE UNDERS
1 TIRE FLIP
50 DOUBLE UNDERS
40 RUSSIAN TWIST (1-1) RX M20/W16
30 KB SWINGS RX M55/W35
20 BOX JUMPS
10 HSPU

FOR TIME!!!

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BootCamp BluePrint WOD“

“WOD-A-Halic”
5 Rounds (1:00 each)
Station 1: Box Jumps
Station 2: Bar Military Press
Station 3: KB Goblet Squats
Station 4: Hammer Curls
Station 5: Plate Draggers

End: Run half mile

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“Juank killing it at those HSPU!!!”

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BluePrint Training Gym Miami Quote Of The Day

“He only employs his passion who can make no use of his reason.”
Cicero

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

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